Weightlifting for Kiwis - Discussion and support regarding the art of swole

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Shidoen dijo:
So 1 set should be 10 reps and 60 percent is like 4-6 reps?
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If my own understanding of @Corporate Gigachad's post is correct, the lack of rep counts per set is intentional, because it's about getting close to failure, since that's what triggers adaptation*. So say your tested bench 1rm is 200. Monday/heavy bench you're going to do four sets of 150-160, and your ultimate goal is to hit 10 reps on each of those. But more importantly, each of those sets should be close to, but not failure. So you may get sets of 7, 6, 7, and 5 or something. And next week you hit 8/7/7/5, and so on.

This sort of programming requires you to know your body way better than the robotic, one size fits all nature of the beginner 3x5/5x5 programs, but I've found it useful.

*that plus proper nutrition and rest but I'm trying to hold my autism back.
 
Havel the Rock dijo:
If my own understanding of @Corporate Gigachad's post is correct, the lack of rep counts per set is intentional, because it's about getting close to failure, since that's what triggers adaptation*. So say your tested bench 1rm is 200. Monday/heavy bench you're going to do four sets of 150-160, and your ultimate goal is to hit 10 reps on each of those. But more importantly, each of those sets should be close to, but not failure. So you may get sets of 7, 6, 7, and 5 or something. And next week you hit 8/7/7/5, and so on.

This sort of programming requires you to know your body way better than the robotic, one size fits all nature of the beginner 3x5/5x5 programs, but I've found it useful.

*that plus proper nutrition and rest but I'm trying to hold my autism back.
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Alright I’ll start counting calories and this workout plan this Monday. Let’s see if I can make it.
 
Shidoen dijo:
So 1 set should be 10 reps and 60 percent is like 4-6 reps?
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no, please refer to the explanation from @Havel the Rock
Havel the Rock dijo:
If my own understanding of @Corporate Gigachad's post is correct, the lack of rep counts per set is intentional, because it's about getting close to failure, since that's what triggers adaptation*. So say your tested bench 1rm is 200. Monday/heavy bench you're going to do four sets of 150-160, and your ultimate goal is to hit 10 reps on each of those. But more importantly, each of those sets should be close to, but not failure. So you may get sets of 7, 6, 7, and 5 or something. And next week you hit 8/7/7/5, and so on.
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This is true. I'd also like to add on that if you dont wanna test your 1rm (since it takes time and generates fatigue) an estimate from say strengthlevel.com can do the job well enough

And in the longer term I'd say something like
Week 1: load up 160lb, get sets of 7, 6, 7, and 5
Week 2: 160lb, 8/7/7/5
Week 3: 160lb, 9/8/6/7
Week 4: 160lb, 10/8/9/7
Week 5: 160lb, 10/9/10/9 (adding weight might be premature at this point, but if you go one more week, you might very well be able to hit 12 reps)
Week 6: increase weight to 180lb, 5/6/4/6

I'll also add that you shouldn't increase proximity to failure just for the sake of chasing progression. i.e. going from 8 reps with 2 in the tank to 10 reps with 0 in the tank, its not real progress.
Havel the Rock dijo:
This sort of programming requires you to know your body way better than the robotic, one size fits all nature of the beginner 3x5/5x5 programs, but I've found it useful.
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As such, especially for newbies, i recommend actually going to failure occasionally. Just get to know what it's like. Estimate reps in reserve better.

PS: in my original post i mention behind the neck overhead press as a light variation. Note that this is because I keyed it in as I do it, not necessarily as I recommend it be done. The Behind the Neck press can be hard on the joints, and so I do not recommend it unless you have a good amount of shoulder mobility (as I do). As such, start light and if you feel uncomfortable with it, consider using a grip width variation instead, or perhaps using tempo or pauses
 
Última edición:
Does anyone have any ideas why my incline bench press hasn't really progressed for few months. I haven't had any problems with any other workout except with this one. My normal bench press weight has nearly doubled at this time.
 
I don't know why but I get this horrible feeling in my stomach whenever I do the dumbbell military press (overhead shoulder press). It's similar to a feeling of anxiety, but I'm not feeling anxious or anything. Am I doing something wrong?
 
At the beginning of the year, I broke my left arm (humerus mid-shaft) which was rather devastating. It's healed good enough now (ortho doctors said no weight restrictions needed) and I've finished physical therapy to the point I can resume regular weight lifting. Previously, I had been lifting since 2019, so my strength has reduced drastically. However, I started again today and man it feels good (even if I'm at less than a quarter of my previous strength). Sticking with dumbbells for now before I go back to my apartment gym.
 
Fatboi Gus dijo:
Failing to lock out on the bench means your triceps are the culprit. Do you ever train them in the overhead position? Your triceps' long head may be a bit weaker than your other heads.
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Yeah I do, but I get what's the problem is now. Probably just need to keep at start focusing more when doing triceps. Could be that I'm just a little bit impatient.
 
Autistic Monkey dijo:
Yeah I do, but I get what's the problem is now. Probably just need to keep at start focusing more when doing triceps. Could be that I'm just a little bit impatient.
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Sometimes a deload can work wonders when you hit a wall. Try cutting your volume in half for a week then restarting at 80-85% of the volume you were doing pre-deload. Work your way back up from there.
 
I hurt my elbow and couldn't do any curls for about two months. Finally jumped back in this weekend and did my usual crazy bicep routine of 10x10 75lb barbell curls and then negatives to failure starting with 35lb dumb bells.

My biceps are so fucking sore today I can barely move my forearms.

About 10 years ago in a muscle mag this (roided up of course) pro was asked how he got his biceps so big, he said he did 10x10 sets of barbell curls four times a week on top of his other bicep lifts.

Yikes, I'm lucky to be able to train a muscle group twice a week at my age and no gear.
 
I powerlifted for roughly a decade (nothing extraordinary though I did manage a 500lbs deadlift at 181lbs) and have been fucking around for about 5 years training with little direction. Recently I've been trying to go full swole mode since being a bloatlord gave me great mass in the legs and torso but really lagging arms and shoulders.

My issue is that my sleeping isn't the greatest due to my current circumstances so recovery is a problem. I'm thinking of doing full body workouts 4x/week since I'm VERY fast twitch dominant so acute volume requirements aren't huge and have had great results with a Sheiko style powerlifting program back in the day. The rationale is that diffusing the volume across 4 workouts for a total of 10-20 total sets (depending on periodization) will me easier to recover from.

Can the swolebros tell me if the logic passes the sniff test?
 
Última edición:
Fatboi Gus dijo:
I powerlifted for roughly a decade (nothing extraordinary though I did manage a 500lbs deadlift at 181lbs) and have been fucking around for about 5 years training with little direction. Recently I've been trying to go full swole mode since being a bloatlord gave me great mass in the legs and torso but really lagging arms and shoulders.

My issue is that my sleeping isn't the greatest due to my current circumstances so recovery is a problem. I'm thinking of doing full body workouts 4x/week since I'm VERY fast twitch dominant so acute volume requirements aren't huge and have had great results with a Sheiko style powerlifting program back in the day. The rationale is that diffusing the volume across 4 workouts for a total of 10-20 total sets (depending on periodization) will me easier to recover from.

Can the swolebros tell me if the logic passes the sniff test?
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Most pros will say it's total volume that matters, and as long as you're giving your muscles 24-48 hours to recover do as much as you can. If you're young enough recovery is much faster so if you're under 35 I'd say give it a shot. Also can do cold plunges, foam rolling and active warmups and stretching to try and mitigate DOMS.
 
thejackal2 dijo:
Most pros will say it's total volume that matters, and as long as you're giving your muscles 24-48 hours to recover do as much as you can. If you're young enough recovery is much faster so if you're under 35 I'd say give it a shot. Also can do cold plunges, foam rolling and active warmups and stretching to try and mitigate DOMS.
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DOMS isn't an issue for me anymore- squatting and benching 5x/week during Sheiko made sure of that. It's mainly the general fatigue that gets to me. I'm also on a caloric deficit (500kcal below maintenance) to lose some weight first (I need to lose at least 15lb). I know it also doesn't help.
 
Fatboi Gus dijo:
DOMS isn't an issue for me anymore- squatting and benching 5x/week during Sheiko made sure of that. It's mainly the general fatigue that gets to me. I'm also on a caloric deficit (500kcal below maintenance) to lose some weight first (I need to lose at least 15lb). I know it also doesn't help.
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Well it's gonna be impossible to have enough energy and lose weight. Honestly I'd just try and lose the weight then do a winter bulk. You can still target your weaker muscle groups just won't see explosive growth.
 
thejackal2 dijo:
Well it's gonna be impossible to have enough energy and lose weight. Honestly I'd just try and lose the weight then do a winter bulk. You can still target your weaker muscle groups just won't see explosive growth.
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Oh my goal right is less gaining mass and more losing weight. I'm just trying to adjust to a new style of training after spending years with a mindset that "high reps" is anything higher than 8. Does the general structure of the training, low acute but high chronic volume, fit the swole science?
 
Fatboi Gus dijo:
Oh my goal right is less gaining mass and more losing weight. I'm just trying to adjust to a new style of training after spending years with a mindset that "high reps" is anything higher than 8. Does the general structure of the training, low acute but high chronic volume, fit the swole science?
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In that case a higher rep lower weight workout makes perfect sense.

There's a lot of right ways to workout, there's always one wrong way. In general higher rep lighter weight (to failure) is going to give much of the same benefits of heavier weight lower rep, trading some total gains in lifts for overall cardio and body fat percentage. Is it going to get you a 1 rep PR on your deadlift? No, but that's not the goal if you're lifting this way anyways.

Maybe one day you'll want to return to power lifting style, just do what you enjoy, long term that's going to be what you stick with.
 
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